Jumping Workout Injuries, Its Causes and How to Avoid Them

Ensuring an injury free jumping workout is quite impossible. At the beginning of the program, basically the workouts are easy but as the athlete go on with the training program, the jumping techniques becomes more intense and vigorous. The possibility of injury becomes more inevitable as the degree of training and variation of techniques increase. Some of the exercises intended for jumping higher like box plyometrics involve stressful movement and powerful impact to the ground thus injuries are unavoidable.

One of the roles of a coach is to ensure that his athlete will achieve desirable result without any injury. Coaches should be knowledgeable of different jumping injuries that his athlete can sustain during the training and the rehabilitation exercises that are necessary for each injury. Coaches should also know each of his athlete strength and limitation. A training program for you may not be appropriate for the other.

Here are some common injuries than an athlete can suffer during the training.

* Patella tendinitis or inflammation of the patella tendon with degeneration

* Fracture of the feet or the shins

* Achilles tendinitis or inflammation of the Achilles tendon.

* Inflammation of the deep fascial medial tibial.

* Chondromalacia patella or softening of the articular cartilage underneath the patella.

* Plantar fasciitis or inflamed plantar fascia usually with pain underside of the foot.

* Anterior compartment syndrome or pressure at the shin muscles.

* Unilateral or bilateral fracture of the pars interarticularis of the vertebrae.

* Displaced vertebral body usually caused by bilateral spondylolysis.

Most jumping injuries are caused by:

* Muscle reaction force to the ground. The muscles and the bones usually carry the load during high stress activities like jumping. Too much jumping in hard ground may lead to injury. This can be avoided by wearing proper footwear during jumping workouts to keep the feet or the ankle stable.

* Overuse of muscles. Never disregard the needed rest of your muscle. Your muscles cannot be subjected to a week of jumping regimen without rest. It requires a break to be able to rejuvenate and repair. It does not mean that you will stop with the jumping workouts but just giving your muscles enough time to regain its strength. Some athletes and coaches forget this because they are blinded with their objective.

* Inadequate physical preparation. This usually happens with beginners. A beginner is always eager to learn and achieve result swiftly but overdoing the jumping workout sometimes leads to injury. Start with simple exercise and step up the intensity as you progresses. It is very important that each part of the body is conditioned to undergo the training or else it will cause harm to the person. Some will consult their doctor before they start with the any training program. One area of the body that is essentially important in jumping is the lower limb muscle because this will absorbed the weight of the whole body as you descend from explosive jump. This particular muscle should be strong and firm to ensure a flawless jump.

* Poor techniques. These include proper position or posture in jumping as well as in descending and landing. For example, one technique is making sure that each landing should be in your flat feet. Flexibility is another technique.

There are also some prescribed exercises for injured athletes to promote quick healing. These can include a simple feet activity like picking up of an object using a foot, dorsiflexion exercises for the ankle, walking on your toes, squats to strengthen the knees, or hip abduction for the hips.

A good jumping workout will give you more power for an explosive jump and not further problem like injury. Although injuries are common, it can be prevented with proper training.

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